Alternating Superman
Expert Advice
Engage your core and keep your neck neutral to avoid straining your lower back.
How-to-do Steps
- Lie face down on the ground with your arms extended in front of you.
- Lift your right arm and left leg simultaneously, keeping your head and neck neutral.
- Lower them back to the ground and then lift your left arm and right leg.
- Alternate sides for the desired number of repetitions.
Track Alternating Superman in FitAI
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Muscles Worked
Alternating Superman primarily targets the Lats, Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats50%
Glutes30%
Secondary
Hamstrings20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Alternating Superman work?
Alternating Superman primarily targets the Lats, Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Alternating Superman?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Alternating Superman suitable for beginners?
Yes, Alternating Superman is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
